Don’t let the name scare you. Shoulder Dislocates are actually one of the most effective ways to prevent shoulder injury, develop incredible mobility, and develop some insane shoulder definition. Dislocates will strengthen your entire shoulder, including the small stabilizing muscles and easily overlooked connective tissue.  

When it comes to joint prehab, dislocates are essential. Get ready to begin gaining incredible range of motion and some boulder shoulders to boot. In this article, we’ll cover shoulder dislocate safety, prerequisites, path of progression, and the countless benefits.

A Word of Caution   

For most healthy individuals, dislocate training can and should be started right away. The key to staying safe is to honestly monitor the intensity of your dislocate training. Dislocates are mobility and must be treated much differently than a strength exercise. When it comes to all weighted mobility and flexibility training, consistency, not high-intensity, will set you up for long-term success.

Don’t be in a rush! Your connective tissue can only adapt so fast and trying to cheat father time inevitably results in injury. Set desire, impatience, and ego aside and start your shoulder joint prehab today! With with a patient attitude, dislocates will soon become your shoulder’s best friend.  

Properly Performing Dislocates

For most, beginning shoulder dislocates with a belt, strap, or wooden dowel is going to provide plenty of intensity. However, the goal is to eventually train these weighted.

Step One: Begin by holding a strap or dowel in front of you with a firm, wide grip.

Step Two: With straight elbows, raise the bar in front of you and over your head. Be sure to shrug your shoulders as much as possible as the bar passes over your head.

Step Three: Your goal is to lower the bar all the way behind your body. To aid with smoothly passing the bar behind, think of rolling your shoulders forward. This will place your shoulder in a much better position and allow for a smoother backward movement. Lower the bar all the way down to your butt.

Step Three: Reverse the motion. Again, as the bar reaches head height, shrug your shoulders to your ears and lower the bar back down to the front of your thighs.

Hint: Don’t lose this tight grip or allow your elbows to bend at any point during the movement.

Your shoulders are begging you to begin weighted shoulder mobility drills like these so get started now!

How to Progress Further

Progressing with dislocates is quite simple. Once a wide grip begins to feel very comfortable, gradually narrow the width. Your goal is to eventually build to just outside a shoulder-width grip.

Once you have achieved about a hand's width outside of shoulder width, it’s time to add weight to these. Add a few pounds, widen your grip, and again, gradually train to back to nearly shoulder width with your grip.

During this entire process, the weight or width should never feel very difficult. Popping, grinding, and excessive straining are all signs that you are working too hard.

Perform a single set of 10 repetitions 1-2x per week near the end of your Gymnastic Strength Training^TM workouts, when your joints are nice and warm.

If your shoulders aren’t quite ready for dislocates, our beginner level courses will help you develop all the mobility, strength, and confidence you’ll need to get there. No matter your level, we have progressions that will get you to this point.  

Weighted dislocates are going to improve your range of motion, help prevent injury, aid recovery, build functional shoulder strength, and even mobilize your wrists and forearms. Treat your shoulders to some GymnasticBodies weighted mobility and they’ll surely give you strength, stability, and confidence in return.